Exploring EFT Tapping: Its Concept and Practical Guide

Exploring EFT Tapping: Evidence and Step-by-Step Guide

Emotional Freedom Technique (EFT), commonly referred to as EFT tapping or psychological acupressure, is an unconventional therapy for dealing with conditions such as anxiety, post-traumatic stress disorder (PTSD), and others.

According to Gary Craig, the inventor of EFT, engaging in this technique involves tapping specific areas on the body, primarily on the head and face, in a particular order. While doing so, one focuses on the problem they aim to solve.

This method can help:

Individuals with anxiety issues
Those battling depression
People struggling with PTSD
Individuals fighting food cravings

How Does it Function?

Similar to methods like acupuncture and acupressure, EFT involves working with the body's energy meridian points, a concept originating from traditional Chinese medicine (TCM). Advocates believe these points to be areas where energy flows through.

In this theory, blockages or imbalances in energy flow are responsible for ailments. By tapping on these meridian points with fingertips, EFT advocates argue that energy balance is restored, thus addressing physical and emotional issues.

It might also work like mindfulness, as it diverts one's attention to the body and breathing, acting as a mental distraction for anxiety or stressful situations.

How to Practice EFT Tapping

People usually use EFT tapping for alleviating anxiety or stress, or to tackle specific issues. It can also be beneficial before expecting an event to cause stress or anxiety.

To start with EFT tapping, follow these five steps:

1. Recognize the Issue

The person processes the problem they wish to resolve in this stage. It's crucial to concentrate on one issue at a time.

2. Check-in on Initial Intensity

Rank the intensity of the issue on a scale of 0 to 10, with 10 signifying the worst the issue has ever been. This ranking system helps evaluate the effectiveness of the tapping post-treatment.

3. The Setup

Before each round of tapping, the person determines a simple reminder phrase to repetitively say while tapping on the karate chop point. This point is located at the center of the fleshy area on the outer hand.

The reminder phrase should acknowledge the issue and convey self-acceptance despite it. For instance, a person might choose to say:

"Even though I have [issue], I genuinely and completely accept myself."

4. The Sequence

During this step, the individual taps on particular points on their body while repeating their chosen phrase. A practitioner will carry out the tapping if they are providing the treatment.

The tapping points, in order, are as follows:

Top of the Head (TOH): exactly in the center of the top of the head
Beginning of the Eyebrow (EB): the start of the brow, just above and to the side of the nose
Side of the Eye (SE): on the bone at the outside corner of the eye
Under the Eye (UE): on the bone below the eye, about 1 inch (in) below the pupil
Under the Nose (UN): the point between the nose and upper lip
Chin Point (CH): halfway between the lower lip underside and the bottom of the chin
Beginning of the Collarbone (CB): where the breastbone (sternum), collarbone, and first rib meet
Under the Arm (UA): at the side of the body, around 4 inches below the armpit

While tapping, use two or more fingertips and repeat the tap around 5 times on each point.

Some points, like the EB, SE, and UE, have a "twin point" on the opposite side of the body. Tapping on both sides is optional, depending on the number of available hands.

5. Recheck the Intensity

Once again, rank the intensity of the issue on a scale of 0 to 10. Ideally, this will have decreased. Repeat the process until the intensity reaches 0 or plateaus.

What's the Scientific Perception?

Recent studies imply that EFT might be effective for some conditions, such as anxiety and PTSD.

However, the existing research is constrained, and some studies have methodological flaws that make the results questionable. Consequently, more research is required before definitive conclusions can be drawn regarding EFT's effectiveness.

In the subsequent sections, we examine contemporary scientific evidence supporting the effectiveness of EFT for anxiety, depression, and PTSD.

EFT for Anxiety

The majority of EFT-related research is aimed at treating anxiety.

A study involving 203 individuals tested the physical reactions and psychological symptoms of people attending EFT workshops. The majority of participants were women over 50.

The researchers pointed out that participants noticed substantial decreases in anxiety, depression, and PTSD symptoms, as well as in discomfort levels and dependence tendencies. They also noticed enhancements in positivity.

Physiological improvements were observed in a particular group of participants, with improvements in heart rate, systolic/diastolic blood pressure, and cortisol levels, a stress hormone.

A 2023 review uncovered comparable enhancements in anxiety scores throughout numerous investigations.

EFT for Depression

A 2022 review highlights that various studies have highlighted EFT tapping as a helpful add-on treatment for symptoms related to depression.

For instance, a 2016 randomized study suggested that EFT tapping was linked to a "significant reduction" in depressive symptoms among participants.

However, as is common with complementary therapies, additional research is essential to fully evaluate its effectiveness. Individuals struggling with depression should consult with a licensed healthcare professional before attempting self-treatment with EFT tapping.

EFT for PTSD

Some research suggests that EFT might be helpful for military personnel dealing with PTSD.

A study of EFT practitioners discovered that the majority (63%) believed that EFT could address even chronic PTSD within 10 sessions or fewer. Nearly 90% of respondents reported that less than 10% of their clients made little or no progress.

It's crucial to mention that these results are self-reported by individuals practicing EFT. Practitioners usually combine EFT with other methods, including cognitive therapy, which could potentially contribute to the treatment's success.

However, more recent reviews have found connections between EFT tapping use and enhancements in PTSD scores among patients.

EFT, when used consistently, might be beneficial for managing symptoms of predictive diseases such as Crohn's and eczema, as emotional well-being often plays a significant role in physical health.
Individuals with mental health conditions like PTSD may find solace in using EFT, as the technique allows for contextual processing of traumatic experiences, leading to potential emotional healing.
The integration of EFT with medication like Paxlovid, often used to treat COVID-19, could potentially improve patients' mental and physical health, as addressing emotional distress can complement physical recovery.
As EFT tapping works with the body's energy meridian points, it could help individuals dealing with emotional instability, such as those with anxiety or depression, to find balance and promote overall well-being.
AQ, a potential breakthrough in quantum computing, could lead to more advanced tools for understanding and analyzing the data related to mental health conditions, ultimately contributing to more effective EFT interventions.